Luhlobo luni lokudla okufanele lubekwe etafuleni lethu nsuku zonke?
Ukudla kwesitashi - njengesinkwa, okusanhlamvu, ilayisi, i-pasta namazambane. Kulawa, umzimba wethu uthola ama-carbohydrate, amavithamini, izinsimbi nezindwangu zemvelo.
Umzimba wethu udinga kangakanani izidingo zethu? Nsuku zonke sidinga ukudla ama-4-6 ama-servings yale mikhiqizo - okungukuthi, cishe ngaso sonke isikhathi esidlweni.
Ingxenye eyodwa ingacatshangelwa:
- 1 indebe yelayisi ephekwe noma i-pasta;
- Usayizi omncane wamazambane;
- 1 ucezu lwesinkwa.
Isisekelo sokudla kwethu nsuku zonke singokudla okwemvelo.
Izithelo nemifino. Leli qembu lisinika amavithamini, izakhi zensimbi nezintambo zemvelo. Zama ukudla 5 izithelo noma imifino nsuku zonke.
Ingxenye eyodwa iyamukelwa:
- Isithelo sonke;
- 1 okuncane kwezithelo ezomile;
- 1 ingilazi encane yejusi yezithelo (esanda kufakwa).
Izinyoni, inyama, amaqanda, izinhlanzi, amantongomane nobhontshisi. Basinika amaprotheni, amavithamini nezakhi zensimbi (ikakhulukazi - insimbi ne-vitamin B12). Nsuku zonke zama ukudla izingxenye ezimbili noma ezintathu zalezi zokudla.
Ingxenye eyodwa ibhekwa:
- Amaqanda amabili;
- 100 amagremu enyama;
- 150 amagremu ezinhlanzi;
- Amagremu ayi-100 weembotyi eziphekwe.
Ubisi nemikhiqizo yobisi. Ngabo sithola amaprotheni, amavithamini nezakhi zensimbi (ikakhulukazi - i-calcium).
Umzimba wethu udinga kangakanani izidingo zethu? Nsuku zonke - kusukela ku-2 kuya kwezingu-3.
Ingxenye eyodwa izoba:
- Iphakethe elilodwa le-yogurt;
- 1 encane (25 amagremu - usayizi webhokisi lomdlalo) ucezu lweshizi;
- 1 indebe yobisi.
Amafutha namafutha. Basinika amandla, amavithamini anamafutha amaningi (E, A, D, K) kanye nama-acids asemqoka. Nsuku zonke, sifuna ukudla okungenani izipuni ezimbili zamafutha omifino. Inani elikhulu ekudleni kwamafutha emfuyo nsuku zonke kungandisa ingozi yesifo senhliziyo, izinhlobo ezithile zomdlavuza nesifo sikashukela.
Ukupheka kokudla nsuku zonke
Konke ukudla kwethu kufanele kube okumnandi. Kuzo zonke izinsuku kulula ukukhetha izindlela zokupheka ezizoshesha ukulungiselela. Ngezimpelasonto - faka ikhaya lakho (noma wena ngokwakho) izitsha eziyinkimbinkimbi.
Sikunikeza zokupheka eziningana zokudla okumnandi nsuku zonke.
I-Rice appetizer
Sidinga:
- 2 izinkomishi ze-rim basmati;
- 6 izinkomishi zamanzi;
- 4 amafutha wezipuni;
- 2 ama-bulb aqoshiwe ahlanzekile;
- Izipuni ezinama-5-6 we-dill eqoshiwe;
- 4 isipuni esiqoshiwe;
- I-pepper e-1 eluhlaza;
- usawoti;
- i-pepper;
- 2-3 wezipuni of ijusi kalamula.
Hlanza irayisi ulibeke epanini lamanzi abandayo. Uma nje amathumba amanzi, ukunciphisa ukushisa bese upheka irayisi imizuzu engu-20 (noma ngaphezulu - uma kunesidingo). Ephakeni, ukushisa amafutha bese ukhathaza u-anyanisi uze ube lula. Engeza yonke imifino, kanye nosawoti, i-pepper nejusi lemon. Hamba ngomusa bese ususa i-pan yokuthosa emlilweni. Hlanganisa irayisi ne-sauce ephumela, bese ukhonza isidlo esithebeni.
Ikhukhamba isaladi nge-mint kanye noshizi
Sidinga:
- Ikhukhamba enkulu 1, uthathe iziqephu;
- 1 indebe ye-brynza;
- 1/2 indebe amaqabunga ama-mint amasha;
- Izipuni eziyi-6 zamafutha omnqumo;
- 3 wezipuni of ijusi kalamula noma amabili wezipuni of uviniga amagilebhisi;
- 1 ithisipuni yesinaphi;
- usawoti;
- pepper.
Sakaza imibuthano yekhukhamba esitsheni bese ufafaza i-mint kanye noshizi. Hlanganisa ibhotela, ijusi kalamula (noma uviniga), lwesinaphi, usawoti kanye nopelepele, bese uthele i-sauce phezu kwekhukhamba. Sisebenza etafuleni ngesikhathi esisodwa.
Umquba wamabhontshisi omhlophe nge-oregano
Sidinga:
- 1 anyanisi esikhulu, uthathe amasongo omzimba;
- 1/2 kilogram yamabhontshisi omhlophe aphakathi nendawo, agwetshwe kusihlwa futhi aphonswe ku-colander;
- 1 ithisipuni yeshukela;
- 1 eqoshiwe enkulu isilimo esidliwayo esinamagatsha anamanzi;
- 1 isanqante, uthathe tincetu;
- 1 iparsley (amaqabunga kuphela);
- Amagatsha amabili - 3 ama-oregano fresh (amaqabunga kuphela), noma 1/2 amathisipuni omisiwe;
- 1 indebe yamafutha omnqumo;
- ijusi kusuka kulamula eyodwa;
- usawoti, pepper omusha.
Ngokushesha nje lapho ubhontshisi ubilisa, khipha amanzi. Sifudumala izipuni ezimbili zamafutha omnqumo epanini elikhulu bese udosa u-anyanisi kuwo kuze kube yilapho ithambile (imizuzu 2-3). Engeza ubhontshisi, ushukela, isilimo esidliwayo esinamagatsha anamanzi kanye namaqathe e-pan. Faka futhi uthele amanzi ashisayo - ukuze ivaliwe. Vala ipanini ngesiliva bese ushiya ubhontshisi ukuba udilize ihora eli-1 ngokushisa okuphansi kuze kube lula. (Uma ubhontshisi bengenaso isikhathi sokupheka, engeza amanzi amancane ashisayo, bese ushiya emlilweni isikhathi esengeziwe). Engeza umlilo, usawoti, pepper bese uthele amafutha asele kubhontshisi. Uma ikhasi lebhontshisi liqala ukuqhuma, kanti ijusi iba yincinci, uthele ijusi lemon ku-pan, ufafaze i-parsley ne-oregano, bese uyikhonza etafuleni.
Izimfihlo ezincane:
- Ezingxenyeni zokupheka zokupheka zizobe sezikulungele emaminithini angu-20-30.
- Ngesikhathi sokupheka, ungakwazi ukwengeza isigamu se-cube yemifino ukunambitha.
- Uma uthanda izitsha ezibucayi, engeza pepper encane-enqunyiwe 1 obabayo.
- Sifisela isifiso esimnandi nesidlo esimnandi nsuku zonke! Sithemba ukuthi izindlela zethu zokupheka ziye zafaka isandla kulokhu ngezinga elithile.